23 Apr CrossFit WOD, April 24, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Apr 24
Warm-up
Weightlifting
Power Snatch (7 x 2
@75% of your 1RM Snatch
Every 90 Seconds )
@75% of your 1RM Snatch
Every 90 Seconds )
Metcon (Time)
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull